Level 1
1000m Row
50 Thrusters 45#/33#
30 Pull Ups
+
10 Sets of 20 Unbroken Double Unders
Post times.
Level II
3 Rounds
10 Right Leg Reverse Lunge to Wall Ball 20#/14#
10 Left Leg Reverse Lunge to Wall Ball
10 Deadlifts 225#/155#
+
10-8-6
Squat Snatch 115#/78#
CTB Pull Ups
Post times.
Coaching Tips: Level II workout has a reverse lunge to wall ball in it and it needs some explaining on execution. You start the exercise just like a regular wall ball, but instead of squatting, you do a reverse lunge. Your right leg stays stationary while your left leg bends behind you at the knee and gently touches the ground. From there, you explode off your right leg only enough to get the med ball to hit the target. You can catch the ball with both feet on the ground.
5:15am
LI
Melissa 10:38/13:02
Shelly 14:33/13:00
Laurie 12:20/14:02
Tom 14:57/21:02
LII
Rose 10:06 Rx/13:08
Monica 6:56 Rx/6:39
Julia 6:28Rx/18:31 Rx
Dustin V. 4:24 Rx/15:21 Rx
Newman 4:16 Rx/9:12 Rx
8am
LI
Michelle 10:03Rx PR/7:36Rx
Tina 15:14Rx/19:35 7 sets unbroken
Julie 9:23Rx PR/–
Stephanie 14:54Rx/17:00 150 d/u’s
Dave 10:26/9:36
Dusty 9:14Rx/4:30Rx
Claire 15:03Rx/17:00
LII
Shawn 5:59Rx/10:17
Scotty 5:36Rx/5:47Rx
Teshina 5:32Rx 185#DL/7:19Rx 93#
Dano 5:52Rx/11:24Rx
9:00am
LI
Pamela 12:18/11:34
Tina 10:47 Rx/6:50 Rx
Roselynn 11:42 Rx/9:25
Traci 10:24 Rx/18:30 Rx
Tiffany 10:04 Rx/7:27 Rx
Liza 14:42/12:48 Rx
Paul-/4:17 Rx
LII
Rebecca 5:23 Rx/10:08 Rx
10:15am
LI
Kat 13:32/18:43
Amy 11:11Rx PR/10:11Rx
Jake 15:40Rx/–
LII
Anni 6:44Rx/10:27
Jeff M. 4:29Rx/10:30Rx
5pm
L1
DAB 16:47/12:22
Dano J. 10:27Rx/6:20
Sara 11:02Rx PR/16:47Rx
Sarah 12:21/15:00
Susan 12:45Rx/7:54Rx
Sonya 12:51Rx/10:19Rx
Grace 11:00/6:01
Tom 9:58/3:00
L11
Dustin S. 6:11Rx/9:30
JoJo 3:59Rx/4:17Rx
Bill 4:26Rx/7:54Rx
Lenny 6:39/4:17/3:48 D/U’s
Tony A. 3:59Rx/5:47Rx
Jarodd 8:00/–
6pm
L1
Gary 13:10Rx/9:19
Kristi 12:23Rx/9:19Rx
Sloane 10:31Rx/5:59Rx
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